SHOULDERS

Tuna Salad!

Meal 1

3 Eggs, 40g Oatmeal and 2dl Milk

Pre-Workout

13g BCAA, 5g Glutamine and 5g Creatine

Post-Workout

13g BCAA and 5g Leucine

Meal 2

200g Beef, 100 Asparagus and 200g Whole Wheat Pasta

Meal 3

30g Whey Protein

Meal 4

200g Tuna and 300g Salad

Meal 5

30g Whey Protein

Workout Routine

Shoulders

Standing Barbell Shoulder Press 4 sets - 14,12,10,8 reps

Standing Barbell Press Behind Neck 4 sets - 14,12,10,8 reps

Dumbbell Lateral Raise 4 sets - 14,12,10,8 reps

Front Dumbbell Raise 4 sets - 14,12,10,8 reps

Dumbbell Shrug 4 sets - 14,12,10,8 reps

Cable Upright EZ-Bar Row 4 sets - 14,12,10,8 reps

Cable Rear Delt Fly 4 sets - 14,12,10,8 reps

Cable Rope Rear Delt Row 4 sets - 14,12,10,8 reps